5 Effective Lifestyle Changes For Treating Indigestion
Rishi has been suffering from indigestion and gastroesophageal reflux disease (GERD) for as long as he can remember. This has caused significant damage to his esophagus and overall health. He is tired of taking constant medications and wants to solve this condition as soon as possible.
It is easy to sympathize with Rishi in this case. And if you suffer from the same problem, then our sympathies go out to you too. And we also have good news for you. In recent years, there have been several studies that prove that indigestion can be solved by making some lifestyle changes!
Do you want to know what these lifestyle changes are?
If yes, then keep reading ahead.
5 Lifestyle Changes for Treating Indigestion
- Making Dietary Changes
If you and Rishi can make some dietary changes, then your problem is solved to a large extent. Several experts in the medical field believe that to reduce indigestion all one has to do is make some dietary changes and find their trigger foods.
For example, Rishi tends to experience indigestion right after he has had some coffee. Maybe for you, your trigger food items could be chocolate, peppermint, fried foods, spicy food, or carbonated beverages.
It will be in your best interest to avoid your trigger food items as much as you can. You can also keep a food diary to identify your trigger food item or take the help of a medical expert. Rishi has also experienced some benefits by adding some food items to his diet.
If you want to know what those food items are, then go through the list given below.
Vegetables are naturally low in fat and sugar. This means that it would be easier for your stomach to digest vegetables. Some good options to try include broccoli, green beans, leafy greens, potatoes, cauliflower, asparagus, and cucumbers.
Ginger comes with anti-inflammatory properties and can work wonders for treating indigestion. It is also a natural treatment for heartburn and other gastrointestinal problems. Rishi likes to add grated or sliced ginger root to his recipes and morning smoothies. You can even drink ginger tea to ease your harsh symptoms.
Oatmeal is a whole grain, acts as an excellent source of fiber, and can be your next breakfast favorite. Including oatmeal in your diet makes it high in fiber and it has been linked with a lower risk of acid reflux. Another high in fiber option includes whole-grain rice or whole-grain bread.
- Noncitrus Fruits
Noncitrus fruits like pears, melons, bananas, and apples are less likely to trigger indigestion and reflux symptoms due to their less acidic qualities.
- Seafood and Lean Meats
Indigestion and acid reflux symptoms can be reduced by consuming lean meats like chicken, fish, and turkey. These items should be grilled, broiled, baked, or poached.
- Eggs Whites
If you are suffering from indigestion, then stay away from egg yolks. Instead, switch to egg whites as they are not high in fat and do not trigger indigestion or reflux symptoms.
- Healthy Fats
Consuming fats is important for your body. And you can get your fill of healthy fats from walnuts, avocados, olive oil, sesame oil, flaxseed, and sunflower oil. This would also help in reducing your intake of saturated fats and trans fats by making the switch to healthier unsaturated fats.
- Physical Exercise and Healthy Eating Habits
If you suffer from chronic indigestion, then it might be a way of your body telling you that you need to exercise more. Make sure that you are getting the recommended amount of physical exercise daily and avoid having a sedentary lifestyle.
Further, you should adopt healthy eating habits just like Rishi. Rishi tends to:
- Avoid lying down for at least two hours after finishing his meals or having an acidic beverage like soda or caffeinated drinks
- He makes it a point to keep his head elevated while he is sleeping to prevent acid reflux
- Instead of having a very large meal, he prefers eating smaller and more frequent meals throughout the day to promote digestion and prevent heartburn
- Wear Comfortable Clothes
There have been studies that conclude that wearing very tight-fitting clothes that apply pressure on the stomach can cause indigestion. This can even worsen heartburn and reflux for individuals who suffer from these conditions.
This is why you should make it a point to wear properly fitted or loose-fitting clothes. This will avoid any extra pressure on your stomach.
- Quit Smoking
Rishi does not smoke but do you? If you do, then you should quit smoking as soon as possible. Smoking is known for increasing the production of stomach acid and reducing the function of the lower esophageal sphincter, which is the muscle that keeps acid and stomach content from reentering the esophagus.
Smoking can also decrease the amount of saliva produced in your body. This will neutralize the acid produced by the body and cause indigestion. If you have trouble giving up smoking, then you can join some local program or contact an addiction specialist to help you out.
- Reduce Weight around Your Midsection
Individuals who have put on extra weight around their midsection also end up applying excess pressure on their stomach. This pressure can end up forcing the content of your stomach back into the esophagus.
Hence, you should try your best to reduce your weight if you have extra weight on your body. If you have issues in weight reduction, then you can:
- Join a weight management program in your community
- Consume a high protein breakfast
- Cut back on refined carbs
- Help increase your metabolism by adopting healthier habits
- Consuming leafy vegetables and healthy fats
- Do cardio and weightlifting regularly
- Try to control the calories and portion of your meals
- Drink water before every meal
- Choose food items that would boost your efforts to lose weight
- Drink coffee or tea regularly
- Eat your food slowly so that you feel full longer and boost the production of weight-losing hormones
- Get good quality sleep
Treating Indigestion with Rishi
Rishi has made a solid aim of incorporating all of these lifestyle changes from this moment on. If you want to live a healthier and indigestion-free life, then make the same goal as Rishi right now!